WORKOUT OF THE DAY
TUESDAY
“DT”
Strength
Cycling through sets of 4 Hang Power Clean + 2 Push Jerks to build up to metcon weight
WOD
“DT”
5 Rounds
12 Deadlifts 95/65 FB: 115/85 FB+: 155/105
9 Hang Power Cleans
6 Push Jerks
Post Metcon: One max effort for time for each exercise; rest as needed b/t exercises
Dead Hang from Bar for max time
Double Object OH for max time (athlete chooses object/weight)
Plank with Plate 45/25 for max time
MONDAY
“A Little Bit of Everything”
3 x 400m Runs (1:1 work:rest ratio)
Strength
Front Squat 31X1 tempo (3 reps x 5 sets) Play with weight, start at 50%-55% of 1RM
(Tempo = 3 secs down, 1 sec in bottom, explode up, 1 sec pause at top)
WOD
8 Min AMRAP
15 KB Swings 53/35 FB: 70/53
12 KB Lunges (Goblet Hold)
9 KB SDHP
30 Dubs
FRIDAY
“Bundles of Joy”
Strength
Bent Over Rows http://catalystathletics.com/exercise/171/Bent-Row/
2 Warm Up Sets of 6 reps, then 4 working sets of 6 reps
WOD
5 Min AMRAP:
800m Run
Then,
12 DB Snatch 35/25 FB: heavier
8 DB Front Squats (same load)
2 min rest
3 Min AMRAP:
30 Box Jump Overs 24/20
Then,
12 Push-ups FB: Clapping Push-ups
8 KB Swings 53/35 FB: 70/53
2 min rest
1 Min AMRAP:
Max Cals on any Machine "Ladies Pick First"
THURSDAY
“Lift Off”
Skill
Handstand work 15 Mins
Kicking in HS against wall or out in floor
Static holds against wall or out in floor
Weight Shifting against wall or out in floor
1 Arm HS Holds against wall
HS Walking (all four directions)
20 Min E2MOM (10 sets every 2 mins)
4 Power or Full Snatches with option to build
8 Burpees over Bar
